Indoor Cycling:

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More Than Just Cardio

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By Jessica Lewis, Owner of Dragonfly Cycle + Train
Lead Instructor & Indoor Cycling Trainer

Sept. 28, 2025

 

Indoor Cycling: More Than Just Cardio

When most people hear indoor cycling, they picture endless pedaling and pure cardio. And yes, cycling will absolutely get your heart pumping, but at Dragonfly Cycle + Train, it’s so much more than that. Our rhythm-based indoor cycling classes are designed to challenge your body and your mind, giving you a total fitness experience that combines endurance, high-intensity intervals, and resistance training — all set to incredible music in a dark, high-energy room that feels more like a party than a workout.

Cycling with us isn’t about zoning out on a stationary bike — it’s about unlocking strength, endurance, and mental clarity in a way that feels engaging, energizing, and empowering.

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The Dragonfly Formula: 1/3 Endurance. 1/3 Intervals. 1/3 Resistance.

Endurance (Steady-State Cardio): Build your aerobic base with steady, controlled efforts that strengthen your heart, improve stamina, and train your body to go the distance.

Intervals (HIIT Training): Push your limits with sprints, accelerations, and power bursts that spike your heart rate, torch calories, and build speed. This is high-intensity interval training at its best — efficient, challenging, and effective.

Resistance (Strength Training on the Bike): Here’s where cycling becomes strength training. With heavy resistance and hill climbs, you’ll build strong, powerful legs and core muscles while improving endurance and stability.

This balance is what sets Dragonfly apart. Our rides are never just about “sweating it out” — they’re about training your body to perform better in all aspects of fitness.

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The Endorphin Rush: Why Rhythm Riding Works

Cycling at Dragonfly isn’t just about physical gains — it’s about the mental benefits, too. Riding to the beat of the music, in sync with a room full of people, creates an almost meditative state. Add the endorphin rush of high-intensity training, and suddenly stress melts away, energy spikes, and your mood lifts. It’s not just exercise — it’s therapy on a bike.

Science backs this up: rhythm-based exercise has been shown to improve focus, reduce anxiety, and boost long-term adherence to workouts. And because our playlists are curated to energize, inspire, and push you at just the right moments, the ride feels less like a grind and more like a release.

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Why Cycling Belongs in a Balanced Fitness Routine

Here’s the thing: cycling is amazing, but it’s only one part of a full, well-rounded fitness plan. A complete regimen should include:

• Cardio & Endurance Training (that’s your cycling)

• Strength Training to build muscle, boost metabolism, and protect your joints

• Mobility & Flexibility Work to improve range of motion, prevent injury, and aid recovery

At Dragonfly, we believe your body performs best when all three pillars are in place. That’s why, under one roof, we offer not only world-class indoor cycling, but also functional strength classes, TRX suspension training, Pilates, recovery-focused stretch sessions, and personal training.

When you pair indoor cycling with strength and mobility training, you’re not just getting fit — you’re building a body that’s strong, balanced, and resilient. That’s why Dragonfly members see such incredible results: we give you the tools to train smarter, not just harder.

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Why Group Cycling Beats Riding at Home

With the rise of at-home fitness bikes, you might wonder why bother with a studio class. The truth? Riding in a group setting is not only more fun — it’s more effective. Here’s why:

1. Accountability. It’s easy to hit pause at home. But when you’re in a room full of people pushing together, you’ll show up, stay in it, and work harder than you would solo.

2. Energy. There’s nothing like the buzz of a packed room moving in sync to the music. The energy is contagious, and it keeps you motivated from the first beat to the last push.

3. Coaching. At Dragonfly, our instructors don’t just tell you what to do — they coach, motivate, and challenge you in real time. That personal connection can’t be replicated by a screen.

4. Community. The friendships, encouragement, and camaraderie you build in class keep you coming back. You’re not just riding a bike — you’re part of a team.

5. Fun Factor. Let’s be honest: a dark room, killer playlist, and sweaty crew of riders beats pedaling alone in your living room any day of the week.

This is why our members consistently tell us they look forward to their workouts. And when you want to show up, consistency follows — and that’s what delivers real results.

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The Dragonfly Difference

Unlike traditional cycling classes that focus on either endurance or intervals, we intentionally program every class to deliver all three: endurance, intervals, and resistance. That means in just one 45–60 minute ride, you’ll train your cardiovascular system, build muscular strength, and experience the mental release that comes from rhythm-based riding in a dark, music-filled room.

And because Dragonfly also offers strength, mobility, and recovery classes, you don’t have to bounce between studios to get a complete fitness plan. You can get it all here — cardio, strength, mobility, and community — under one roof.

Indoor cycling at Dragonfly is not “just cardio.” It’s a full-spectrum, mind-and-body workout that leaves you stronger, faster, and happier every single time you clip in.

So the next time someone says cycling is only about cardio? Invite them to Dragonfly. One ride is all it takes to see — and feel — the difference.

Look Hot in Spin Class:

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Tips on Developing Perfect Style, Attitude, Form,
and Rhythm on the Bike

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By Jessica Lewis, Owner of Dragonfly Cycle + Train
Lead Instructor & Indoor Cycling Trainer

Feb 27, 2025

Looking great on the bike during a spin class in Los Angeles is a combination of style, attitude, form, and rhythm.  If you have on the hottest outfit and a big smile on your face, but you’re swaying your hips, bringing your weight forward, and you’re off beat, it simply won’t resonate.  And if your form and rhythm are perfect but you’re robotic on the bike and forget to have fun, well that’s not cute either.  Enjoying the music and camaraderie of indoor cycling classes at Dragonfly Cycle + Train in Sherman Oaks is a huge part of why we do it, so don’t forget to let loose!

So, let’s dive into each of these components and get you looking sexy AF on the bike!

 

Developing Your Own Style with Your Spin Fit

Find a style that is uniquely you. If you wear the same black Lululemon pants and Alo tank as everyone else, you blend in. Blending in is boring — so why not mix it up? Find some funky prints and bright colors, rock a ripped up T-shirt (or learn to cut them up yourself), or rep your favorite band. Accessorize with a bandana, some trendy socks and a trucker hat and you’ll for sure stand out from the crowd. And don’t forget the jewelry — gold jewelry glistens when you sweat, and yeah, that is bound to turn heads. So don’t dress drabby. If you dress drabby, you ride drabby. Put in the effort, create your own style, and dress the part — you’ll ride harder and have more fun!

 

A Positive Attitude Goes a Long Way

Attitude is everything…in life and in spin class.  As I like to say on the bike: “This is a choice, not a chore.” If you can truly absorb and believe that to be true, it turns your entire attitude around during your indoor cycling class. Instead of dreading your workout, look forward to it. Recognize how lucky you are to be here. Show kindness and appreciation to your fellow riders and instructor. Hoot and holler if you so desire. But leave stress and negativity outside and so you can absorb all the positive vibes and community feelings that come along with taking an indoor cycling class in Sherman Oaks. And most importantly, treat yourself with love. If you had a rough day and didn’t ride your best, it’s ok. You showed up and made a very good decision. Hold on to that, the rest is gravy!

 

Having Perfect Form on the Bike is Sexy AF

There is nothing sexier than a rider with perfect form on the bike.  How do you achieve that? Bring your hips back, relax your ankles, engage your core, pull your knees up, open your chest, and relax your grip. Sigh, I know that’s a lot to remember, but practice makes perfect IF you ride with intention and purpose.

There are a lot of mechanics involved in proper riding that take time to nail.  So pay attention to the instructions, follow the cues, and try to mimic the more advanced riders around you. Tapping back, cranking the resistance, running out of the saddle, and isolating on beat may feel impossible at first, but with time and consistency your endurance will improve, your cardiovascular and physical strength will grow, your body awareness and mental acuity will come into focus, and your overall emotional connection to the experience will deepen. Once this all starts to take shape, you’ll notice massive improvements to your form, which will transform into an incredible mind and body workout!

Tips for Perfecting Your Form:

1. One-on-One Spin Training Sessions
Personal spin sessions are a very effective way to improve your ride. Unlike a regular group spin class that moves quickly from one drill to the next, personalized sessions allow you to hone in to one aspect of the ride and repeat it over and over until it starts to sink in. This is very similar to learning to play an instrument — you can play the whole song at once (like a spin class), which is great and fun, but you should also practice scales to develop finger strength, flexibility and speed. Both of these in combination will drastically help you learn proper spin form at a much faster rate.

2. Spin 2-3 Times Per Week
Consistency is key in building endurance and cardiovascular strength, learning technique, and perfecting form. At Dragonfly Cycle + Train in Sherman Oaks, we offer a full schedule of indoor cycling classes in the mornings, afternoons and evenings from Monday through Sunday.

3. Strength Train
Believe it or not, one of the best ways to improve your ride is to get into the gym.  Lifting weights to increase strength, improve posture, and build endurance directly effects the power and control in your ride.  Plus, a strong back, arms, and shoulders looks mighty fine under the spin spotlight

 

Feel the Rhythm and Connect Deeper To Your Ride

Last but not least, rhythm is a huge part of taking an indoor cycling class in Los Angeles. Every single human being has a natural sense of rhythm built into their DNA. Sure, dancers and musicians probably have better rhythm than others, but no one lacks it entirely. There’s a reason so many develop a love and obsession with indoor cycling after their first class. The combination of music, lights, sweat, dramatics, and human connection make it a mind-blowing emotional and physical experience. You can’t possibly go to a nightclub and not dance, right? If designed well, spin is no different! So, listen to the beat, wait for those drops, and let the music guide and inspire your movements.

 

 

Every song has a downbeat. The downbeat is where your lead leg should fall at the bottom of the pedal stroke. Emphasize your pedal stroke on that downbeat, find the tempo, and then balance out your weight over the center of the bike so you don’t extenuate one side over the other. Of course, if the drill is too challenging and you need to slow down, do so. But don’t create your own format and climb on runs or run on climbs. Move your body in sync with the room to create that magical, cathartic, intense moment we all live for.  That’s what we call being in the zone, and that’s what elevates the chemicals in your brain — giving you the most amazing endorphin rush and natural high in the world. This is a huge part of the indoor cycling experience you don’t want to miss out on!

Alright ya’ll, now let’s get sexy! Love you, mean it, bye!

Ready to get on the bike? Check out our full schedule of indoor cycling and strength training classes at Dragonfly Cycle + Train. Find us IRL at 4455 Van Nuys Blvd. in Sherman Oaks, CA, and online at dragonflyshermanoaks.com/ and @dragonflyshermanoaks.

Spin and strength classes take place during mornings, afternoons and evenings 7 days per/week. Dive right in with our $79 New Member Package and experience all DFLY has to offer with 10 classes good for 30 days!